Home Workout From BFS - Week 9
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On Monday, Wednesday, Friday:
- Very little rest between sets of lower, upper, core, and dynamic.
- Also, very little rest between set 1-4.
- Do all Set 1 in order, then sets 2, 3, 4.
- Flexibility should be done everyday - make sure you are warmed up first.
- 9 hours of sleep a night, lots of water & protein.
Note: The BFS Home Workout should be implemented in a flexible manner. Sets and reps listed are goals for your work out and can be decreased for younger athletes or for those starting out. Remember in the the BFS Total Program you are only competing against yourself!
Week 9 Monday
-
Warm Up:
Dot Drill
-
Set 1: Lower Body,
Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form)
-
Set 1: Upper Body,
Standard Grip - Plyo - Push Ups - 1 x 15
-
Set 1: Core
Swimmer: Right Arm & Left Leg off ground - 90 Second Left Arm & Right Leg off ground - 90 Second
-
Set 1: Dynamic
Line Jumps -
Right foot - 1 x 30 front to back
Left foot - 1 x 30 front to back
(fast as possible)
-
Set 2: Lower Body
Overhead Lunge - Medicine Ball or other -
1 x 15 each leg -
Set 2: Upper Body
Diamond Grip Push Ups - Feet Elevated
1 x 15 -
Set 2: Core
Seated Twist & Press w/ Medicine Ball or other
1 x 30 twist each way - 15 presses -
Set 2: Dynamic
Line Jumps
Right foot - 1 x 30 side to side
Left foot - 1 x 30 side to side (fast as possible)
-
Set 3: Lower Body
Overhead Squat -
Medicine Ball or other - 1 x 20 (Perfect Form) -
Set 3: Upper Body
Standard Grip -
Plyo - Push Ups -
1 x 15 -
Set 3: Core
Swimmer:
Right Arm & Left Leg off ground - 90 Second
Left Arm & Right Leg off ground - 90 Second -
Set 3: Dynamic
Line Jumps -
Right foot - 1 x 30 front to back
Left foot - 1 x 30 front to back (fast as possible)
-
Set 4: Lower Body
Overhead Lunge - Medicine Ball or other -
1 x 15 each leg -
Set 4: Upper Body
Diamond Grip Push Ups - Feet Elevated
1 x 15 -
Set 4: Core
Seated Twist & Press w/ Medicine Ball or other -
1 x 30 twist each way - 15 presses -
Set 4: Dynamic
Line Jumps
Right foot - 1 x 30 side to side
Left foot - 1 x 30 side to side (fast as possible)
- Sprint Tech. Work - N/A
- Conditioning - N/A
-
Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch
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Week 9 Tuesday
-
Warm Up:
Dot Drill
Sprint Tech. Work or Agility
Download Agility Drills Booklet:
Agility Drills 19 - 25
(4 Cones) 3 x each drill with 20 Second rest between each.
Cones 5 yards apart. Full Speed.
Conditioning
4 x 200 Meters - 36 Second or less - 1:45 minute rest between each
8 x 100 Meters - 17 Second or less - 52 Second rest between each
6 x 50 Meters - 8 Second or less - 23 Second rest
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch
Week 9 Wednesday
-
Warm Up
Dot Drill
-
Set 1: Lower Body
Standing Long Jump
(Goal - far as possible) - 1 x 20 - Set 1: Upper Body
Standard Grip Push Ups - Feet Elevated
1 x 20
- Set 1: Core
Straight Leg Lift - Center
(Flat on back, legs together, heels 6” off ground lift straight up) -
1 x 30
-
Set 1: Dynamic
Jump Rope - 2 Feet 1 x 200
or Jumping Jacks 1 x 200
-
Set 2: Lower Body
Standing Long Jump -
Right Leg Jump - Right Leg Land
(Goal - far as possible) - 1 x 15 -
Set 2: Upper Body
Bench Dips - 1 x 75
-
Set 2: Core
Straight Leg Lift -
Set 2: Dynamic
Right & Left (Flat on back, legs together, heels 6” off ground
- lift straight up) -
1 x 15 each way (rt/lt) -
Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
- Set 3: Lower Body
Standing Long Jump (Goal - far as possible) - 1 x 20
- Set 3: Upper Body
Standard Grip Push Ups -
Feet Elevated - 1 x 20
-
Set 3: Core
Straight Leg Lift
Center (Flat on back, legs together, heels 6” off ground - lift straight up) -
1 x 30 -
Set 3: Dynamic
Jump Rope - 2 Ft. - 1 x 200
or JumpingJacks 1 x 200
-
Set 4: Lower Body
Standing Long Jump - Left Leg Jump - Left Leg Land
(Goal - far as possible) - 1 x 15 -
Set 4: Upper Body
Bench Dips - 1 x 75
-
Set 4: Core
Straight Leg Lift - Right & Left
(Flat on back, legs together, heels 6” off ground - lift straight up)
1 x 15 each way (rt/lt) -
Set 4: Dynamic
Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
- Sprint Technique Work N/A
- Conditioning N/A
-
Flexibility
1-2-3-4 Flexibility Program - 30 Sec. Each Stretch
Week 9 Thursday
-
Warm Up:
Dot Drill
Sprint Work - Download the free book
6 x 50 yards - focus on head & eyes.
6 x 50 yards - focus on arm rotation.
6 x 50 yards - focus on leg drive and plant on ball of foot.
Full Speed - good amount of rest between Not a condioning workout.
(*If possible - use a sprint chute or speed harness)
.
Conditioning:
4 x 200 Meters - 36 Secondor less - 1:45 minute rest between each.
8 x 100 Meters - 17 Secondor less - 51 Second rest between each.
6 x 50 Meters - 8 Secondor less - 22 Second rest
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch
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Week 8 Friday
-
Warm Up:
Dot Drill
-
Set 1: Lower Body,
Medicine Ball or Other - Parallel Squat w/ Press -
1 x 20 (Perfect Form) -
Set 1: Upper Body,
Standard Grip - Plyo - Push Ups -
1 x 20 -
Set 1: Core
Swimmer:
Right Arm & Left Leg off ground - 90 Second
Left Arm & Right Leg off ground - 90 Second -
Set 1: Dynamic
Line Jumps -
Right foot - 1 x 40 front to back
Left foot - 1 x 40 front to back (fast as possible)
-
Set 2: Lower Body
Lunge w/ rotation - both ways - Medicine Ball or other - 1 x 15 each leg
-
Set 2: Upper Body
Diamond Grip Push Ups - Feet Elevated
- 1 x 20 -
Set 2: Core
Seated Twist & Press w/ Medicine Ball or other
1 x 30 twist each way - 15 presses -
Set 2: Dynamic
Line Jumps -
Right foot - 1 x 40 side to side -
Left foot - 1 x 40 side to side (fast as possible)
-
Set 3: Lower Body
Medicine Ball or Other - Parallel Squat w/ Press -
1 x 20 (Perfect Form) -
Set 3: Upper Body
Standard Grip - Plyo - Push Ups -
1 x 20 -
Set 3: Core
Swimmer:
Right Arm & Left Leg off ground - 90 Second
Left Arm & Right Leg off ground - 90 Second -
Set 3: Dynamic
Line Jumps -
Right foot - 1 x 40 front to back
Left foot - 1 x 40 front to back (fast as possible)
-
Set 4: Lower Body
Lunge w/ rotation - both ways - Medicine Ball or other -
1 x 15 each leg -
Set 4: Upper Body
Diamond Grip Push Ups - Feet Elevated
1 x 20 -
Set 4: Core
Seated Twist & Press w/ Medicine Ball or other -
1 x 30 twist each way - 15 presses -
Set 4: Dynamic
Line Jumps -
Right foot - 1 x 40 side to side -
Left foot - 1 x 40 side to side (fast as possible)
- Sprint Tech. Work N/A
- Conditioning N/A
-
Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch
Week 9 Saturday
Agility Drills - Download the free book
Agility Drills 1 - 6 (6 Cones) 3 x each drill with 30 Second rest between each.
Cones 10 yards apart. Full Speed.
Conditioning:
4 x 200 Meters - 36 Second or less - 1:45 minute rest between each.
8 x 100 Meters - 17 Second or less - 50 Second rest between each.
6 x 50 Meters - 8 Second or less - 21 Second rest
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch
Week 9 Sunday
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch